Build muscle – 3 days/week, 8 weeks

Three gym days a week that together cover the whole body: chest and arms, back and shoulders, legs and core. Each muscle is trained once a week with enough volume, and Sunday's mobility session keeps you supple.

How it works

A three-day split suits you if you can be in the gym Monday, Wednesday and Friday (or three other days with a rest day between). Each workout is 40–60 minutes with 6–7 exercises: heavy compounds first, isolation last.

Weeks 1–4 use the beginner workouts with machines that teach the movements. Weeks 5–8 switch to intermediate with free weights. Week 8 is a deload: same weights, half the sets.

Progression

Add weight when you hit the top of the rep range on all sets. Aim for RIR 2 – two reps left – on everything but the last set of isolation exercises.

If you miss a day

Do the next workout in order the next time you are in the gym. The order chest–back–legs matters, the weekday does not.